Human Flag

At a Glance

Exercise Muscle

Back, Shoulders

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The human flag is definitely one of the more visually stunning bodyweight movements there is. It requires significant strength, stability, and discipline to master.

Exercise resistance bands are a valuable bodyweight training tool for human flags as they allow for natural progression in strength and bodyweight training variability. You can combine different sized bands to offer more assistance when needed, such as when your muscles begin to fatigue. Alternatively, you can use a lighter bands as your strength increases and you need less assistance to offset your bodyweight.

  • Fasten an exercise band to a pole and insert the foot of the leg that will be your top leg. You can also place the band lower on your leg (closer to the knee) for less assistance.

  • Grasp the pole with your arms spread wider than your shoulders, roughly at a 45 degree angle from your body, and your bottom thumb pointing towards the ground.

  • Start by stepping away from the pole and letting the exercise band pull the top leg up

  • Press through the bottom arm and carefully pull the bottom leg up to join the top leg.


  • Pull with the top arm, push with the bottom arm and squeeze your obliques.

  • Start with less challenging progressions (see video) until you build the requisite strength.

  • Your can can be facing towards each other, away from each other, or in a mixed grip.

  • The bottom arm is the the key to this position. It is your support pillar and is responsible for keeping your body elevated.

Target Muscles:  Abs, Shoulders, Back

Recommended Bands: Heavy Resistance Band (minimal assistance), Robust Resistance Band (medium assistance), Power Resistance Band (maximum assistance)

Force:  Static Press/Pull

Position: Upright

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